A decrease in body weight is achieved by a dominance of energy consumption compared to the calories that occur with food. This rule is universal: your compliance is guaranteed to lose weight. However, if you ignore the balance of nutrients, the psychological state and the basics of a healthy diet and a fat surplus, a person loses your health and health and cannot be able to maintain a nice personality for a long time.
Which products can be consumed without limitation
A healthy diet always ensures moderation. Taking into account the permissible number of calories and the balance between fats, proteins, carbohydrates, you can therefore include all products and dishes in the menu.
However, the basis of nutrition in losing weight and weight authorities should be food with many useful substances or a high nutritional value:
- Meat, fish;
- Fresh vegetables, fruit;
- Green, nuts;
- Muesli ("dark" porridge).
The right nutrition for weight loss requires minimal heat treatment of products and the preparation for methods in which fewer carcinogenic are formed: steamed, in water, in the oven.
Which products should be excluded or limited
With a healthy lifestyle, the food should not include:
- Fast food, semi -fixed products;
- Desserts, including fats and sugar;
- Soda sweet drinks;
- Sausages;
- Alcohol.
Vegetables, grain that are rich in strength, honey, honey is best limited in the time of active weight loss. However, the rejection of products should not cause serious emotional symptoms: If the weight has strict prohibited, he fights every day with the temptation, so he inevitably meets compulsive excessive food. The food for weight loss should become part of life, so that a person has to change the taste habits gradually.
Simple ways to lose weight
For weight loss, it is necessary to remove objectively harmful products from nutrition and to turn useful foods to make optimal nutrition with a lack of calories of no more than 10-15%. At least 3 meals are required at the same time. If you get rid of excess weight, you have to repeat the calorie content of the diet in order not to meet a "plateau" - a lack of progress.
How to build a healthy diet
Diet should include all macronutrients:
- Proteins - approx. 1 gram per 1 kg weight;
- Carbohydrates - 2 grams per 1 kg weight;
- Fat - 0, 8 g per 1 kg weight.
Such a meal is the answer to the question of how to lose weight without diets and sport. If classes are taught in the gym, the body's need for energy must be taken into account for building muscles, so that the amount of protein increases around 1, 5-2 times.
Myths and really about weight loss
Nutrition to lose weight always damage health. For a long time, fashion for diets has lost the right nutrition that does not exhaust the body, but helps the effective operation of the endocrine system.
The main rules for healthy and appropriate nutrition
There are some tips on how to lose weight without diet and remove the stomach without the opposite weight gain.
- Do not starve. The rejection of food slows down the metabolism and forces him to collect excess fat.
- Follow the work of the intestine. The menu should have enough fiber and water so that the food is digested faster and does not cause swelling.
- Drink more. Water is the main remedy for detoxification, about 1-2 liters on the day you have to drink it a day.
- If weight loss, a person should not feel strong hunger, loss of strength, a deterioration in the well.
How to create a diet for weight loss
In 2011, scientists from Harvard offered an easy way to lose weight without dieting weight. It was referred to as the "plate method" because a person needs a bowl with a diameter of about 20 cm, which is divided into 4 sectors: to reduce weight:
- Half of the plate is redirected with green, fresh vegetables;
- A quarter of the plate takes protein;
- The remaining part of the plate is given grain or thermally treated vegetables.
- The area of the size of a coin remains fat: vegetable oil or seeds, nuts.
Such a plate takes into account all the principles of a healthy diet, but does not have to weigh up every component.
The errors in losing weight
Psychologists advise not to concentrate on a diet: this often causes stress that a person unconsciously tries to sit down. It is better to achieve a hobby, an active lifestyle, communication.